Kafukufuku akuwonetsa kuti kusinkhasinkha kuli ndi zabwino zambiri: kumawonjezera kuthekera kwakudziwitsa zambiri ndikuthandizira kukumbukira, kumachepetsa kupsinjika ndikuchotsa malingaliro osalimbikitsa. Ponseponse, imathandizira thanzi ndikuthandizira kulimbana ndi kukalamba msanga.
Chithunzi chomwe chili pagawo lazamkatimu chikuwonetsa zinthu zosavuta kusinkhasinkha. Awa ndi maupangiri ochokera m'mabuku abwino kwambiri osinkhasinkha monga The Miracle of Mindfulness wolemba Tik Nat Khan, Yambani Komwe Mukukhala ndi Pema Chodron ndi 10% Chimwemwe ndi Dan Harris.
Ngati simunayambe mwasinkhasinkha, musachite mantha kuyamba. Kusinkhasinkha kwa oyamba kumene sikowopsa, kotopetsa, komanso koopsa.
Kusinkhasinkha ndi chiyani
Mawu achilatini akuti meditari (kumene mawu oti "kusinkhasinkha" amachokera) ali ndi matanthauzo angapo: "kusinkhasinkha m'maganizo," kulingalira ", kumiza. Izi zikutanthauza kuti kusinkhasinkha ndikuphunzitsa auto komanso kupumula, komanso ngakhale kutsimikizira.
Osangoganiza kuti kusinkhasinkha si chinthu chachilendo chomwe chalowa mchikumbumtima chathu chifukwa chazolowera zogwiritsa ntchito yoga ndi maphunziro athu pakukula. Kusinkhasinkha si gulu kapena mpatuko. M'malo mwake, kusinkhasinkha ndizofala kwambiri kwa aliyense wa ife. Simukundikhulupirira? Tsopano, powerenga nkhaniyi, mwatenga kapu ya khofi watsopano m'manja mwanu ndipo kwa masekondi pang'ono mwayang'ana mawonekedwe apamwamba pa chithovu chakumwa. Kapenanso, akuyang'ana pazenera, adayang'anitsitsa kachigawo kakang'ono mumlengalenga, kamene kanatsalira ndi ndege yowuluka. Izi sizongoganizira chabe.
Ndiye kuti, kusinkhasinkha ndimikhalidwe yapadera pakakhala kugawanika kwachiwiri kapena ngakhale masekondi ochepa chikumbumtima chimakhala chete ndipo mumawoneka ngati "mukugwa" zenizeni. Kukulitsa ndi "kuphunzitsa" kupuma kumeneku, pomwe ubongo umasiya kulingalira zamavuto kuntchito, kapena ntchito zapakhomo, ndikusinkhasinkha.
Ndi kulakwitsa kuganiza kuti kusinkhasinkha sikungaphunzire. Ntchito zambiri zimaperekedwa kuyankha funso "Kumene mungayambire kusinkhasinkha kwa oyamba kumene".
Mitundu ya kusinkhasinkha
Pali mitundu yambiri yamaluso kusinkhasinkha monga pali mitundu ya yoga. Inde, kusinkhasinkha ndizochita zakale kwambiri zomwe ndizofala m'Chihindu ndi Chibuda. Mitundu ina ya kumiza mwa iwe wekha inali kupezeka kwa owerengeka okha (ndi ovuta ndipo amafunikira kukonzekera kwapadera), pomwe ina imagwiritsidwa ntchito m'moyo wawo watsiku ndi tsiku ndi anthu wamba.
Njira zosinkhasinkha zimasiyana makamaka pamalingaliro amthupi. Wina amayang'ana kwambiri kupuma kapena kuimba mawu ena opatulika, pomwe wina amayesa "kufufuza" njira yawo yamphamvu ndi chidziwitso ndikugwira ntchito kudzera mu chakras. Tiona mitundu yosavuta komanso yotsika mtengo kwambiri yosinkhasinkha.
Pranayama (kupuma mwakachetechete)
Vomerezani, simumangoganizira za kupuma kwanu. Kupatula kuti nthawi zina mumatulutsa mpweya ndikumveka mutatopa kwambiri. Koma yogis amawona mosiyana momwe amapumira.
Amakonda kubwereza kuti moyo suwerengedwa ndi kuchuluka kwa zaka, koma ndi kuchuluka kwa mpweya ndi mpweya womwe watitulutsa kuchokera kumwamba. Kuti "agwiritse ntchito" mpweya mwanzeru, amayesa kulumikizana nawo mosazindikira - ndiye kuti, osati kungodzaza mapapu ndi mpweya, koma mothandizidwa ndi masomphenya amkati, kutsatira kayendedwe ka oxygen ndikuthandizira kudyetsa khungu lililonse thupi.
Monga momwe ziwonetsero zikuwonetsera, kuwunika kupuma kwanu sichinthu chophweka, chifukwa chidwi chimangotuluka kwinakwake: mwina mwamva phokoso kunja kwa zenera, kapena kununkhira kwa mitanda yodyera munyumba yotsatira kudakunyowani mphuno.
Koma akatswiri amakhulupirira kuti njirayi ndi kusinkhasinkha kosavuta kwa oyamba kumene. Akutsimikizirani kuti mutakhala ndi chizolowezi chizolowezi, zidzakhala zosavuta kuti mulowetse nkhawa mumtima mwanu. Otsatira a kusinkhasinkha kumeneku amapumira kudzera m'mphuno ndikutuluka pakamwa. Koma ngati poyamba simungathe kupuma chimodzimodzi, ndiye ingowerengani kuchuluka kwa mpweya mkati ndi kunja. Kuika mtima pa kuwerengera ndikusinkhasinkhanso.
Mawu omveka achisangalalo
Mawu oti "mantra" atha kutanthauziridwa ngati chinthu chomwe chimamasula malingaliro ("munthu" - malingaliro, "tra" - kumasula).
Njira yomasulira malingaliro imatha kutchedwa chilichonse chomwe mungafune - mawu, pemphero, kapena kungotchulira masilabulo ena, mawu kapena mawu pamlingo winawake ndi utoto wina.
Ngati zili zachilendo kwa inu kubwereza mawu ochokera munkhani zakuti "Om Namah Shivaya" (iyi ndi imodzi mwamalembo ofunikira komanso amphamvu mu Chihindu), ndiye kuti mutha kunena mapemphero achikhristu. Kapena mawu ena mwamphamvu omwe mumakonda - mwachitsanzo, "mtendere", "chabwino" malo "," chilengedwe ".
Ngati mungaganize zophunzira mozama mafilosofi amawu ndikuwagwiritsa ntchito kuti mupindule nawo, kutengera momwe zinthu ziliri, muyenera kuwunika malamulo ochepa osavuta:
- Phunzirani mantra pamtima (kapena ndibwino osati chimodzi, koma zingapo, chifukwa kutengera momwe zinthu zilili ndi zolinga, akatswiri amalimbikitsa kunena mawu ena opatulika). Kuwerenga papepala kungasokoneze, choncho ingoyesani kuloweza mawu ovuta. Pakatha masiku angapo mukuchita, simudzasintha momwe mungatchulire mawu achi Sanskrit osazengereza.
- Lankhulani mawu momveka bwino. Izi ndizofunikira kwambiri, chifukwa phokoso limapanga kugwedera komwe kumathandiza kupumula.
- Onetsetsani mayendedwe anu. Ngati mukufuna kutchula mawuwo pang'onopang'ono - chonde, ngati kuti mukufuna kuyimba - chonde. Chachikulu ndikuti zomwe mukuchitazi sizikukuvutitsani.
Kuwonetseratu
Ndi mchitidwewu pomwe mutha kuyambitsa kusinkhasinkha kwanu kunyumba kwa oyamba kumene. Chofunikira pakuwonetsera ndikulitsa masomphenya anu amkati. Izi sizovuta ndipo nthawi yomweyo zimakhala zothandiza.
Mutha kuyamba poyesa ndikuloweza maimidwe osavuta kwambiri, kenako ndikupita pakusintha kovuta kwambiri - mwachitsanzo, njira zoberekera zamaganizidwe, mandala ndi yantras.
Mosamala pa chiwerengerocho, yesani kukumbukira mwatsatanetsatane (kukula, kumveka kwa mizere, utoto). Kenako tsekani maso anu ndikugwira ntchito ngati waluso wongoyerekeza, kuyesera kubala zokongola zonse za chithunzicho momveka bwino.
Vipassana
Mchitidwewu unayambira ku India zaka zopitilira 2500 zapitazo. Ankagwiritsa ntchito "kuwona zinthu monga momwe zilili." Mantha amawu akulu, kenako chitirani Vipassana mophweka - chizolowezi chomwe chimakupatsani mwayi wofufuza momwe mumamverera popanda "kusokoneza" malingaliro ndi malingaliro.
Akatswiri amalangiza kuti muyambe kusinkhasinkha kumene simungasokonezedwe ndi zoyambitsa zilizonse, popeza Vipassana ndi gawo la mphindi 45-60 lakuwunika kwambiri mthupi lanu.
Kusinkhasinkha kwamphamvu
Iyi ndi njira yabwino yosinkhasinkha kwa oyamba kumene. Nthawi zambiri zimakhala zovuta kuti oyamba kumene azingokhala chete: thupi limapweteka, kukhala pansi kumasokonezedwa ndi phokoso lakunja. Chifukwa chake, kusinkhasinkha kwamphamvu ndi chiyambi chabwino kwa iwo omwe akufuna kuphunzira kusinkhasinkha. Mutha kumamverera nokha ndikuwunika momwe mumapumira panthawi ya yoga, mukuyenda kuchokera kunyumba kupita kokwerera sitima, komanso mukamathamanga m'mawa.
Kusinkhasinkha kwa oyamba kumene: momwe mungaphunzire kusinkhasinkha molondola
A Yogis akunena kuti palibe munthu padziko lapansi amene samatha kuphunzira zoyambira. Kungoti munthu wamwayi mmodzi amatha "kuzimitsa" chikumbumtima chenicheni kuyambira pomwe adachita koyamba, pomwe wina adzafunika maphunziro angapo. Izi zimangotengera malingaliro anu, momwe mukumvera komanso momwe thupi lilili pakadali pano.
Malamulo osavuta awa adzakuthandizani kudziwa njira zakusinkhasinkha kwa oyamba kumene mwachangu komanso moyenera.
- Pezani malo obisika
- Pezani malo abwino
- Onetsetsani momwe mukukhalira
- Sankhani nthawi yosinkhasinkha
- Yesetsani nthawi zonse
- Khalani ndi chizolowezi chosunga "diary" yamalingaliro
Palibe chomwe chiyenera kukusokonezani kapena kukusokonezani kumeneko. Mwa njira, izi zimagwiranso ntchito pakuwala. Ndi bwino ngati chipinda chimatha kusintha kuchuluka kwa kuyatsa. Mutha kuyamba kuyeseza ndi nyali zowala bwino (izi zikuthandizani kuti mukhale maso mukamasinkhasinkha), komanso mukamaphunzira kuyang'ana china chake (kupuma, kutchula mawu ena, ndi zina zambiri).
Ngati tikulankhula za kusinkhasinkha kwachikhalidwe, nthawi zambiri chizolowezicho chimakhala pansi - sukhasana (miyendo idadutsa) kapena padmasana (lotus position). Koma kwa oyamba kumene, malowa sangapezeke. Ngati mu sukhasana miyendo yanu itha kukhala yopanda pake, ndiye kuti padmasana imafunikira kukonzekera kwambiri.
Chifukwa chake, poyamba, sinkhasinkhani pamalo aliwonse omwe mungakwanitse - ngakhale kugona pansi. Chachikulu ndikuti kusapeza bwino m'thupi sikungakusokonezeni pakusinkhasinkha. Koma nthawi yomweyo, ndikofunikira kuti musapumule mokwanira kuti mugone.
Ngakhale msana ndichofunikira kwambiri pakusinkhasinkha. Nthawi yomweyo, zilibe kanthu kuti mukusinkhasinkha mu shavasana (momwe thupi limakhalira) kapena asanas ovuta kwambiri, pomwe kumbuyo kuyenera kukhala kosalala, ndipo kumbuyo kwenikweni sikuyenera "kugwa".
Mosasamala kanthu za kusinkhasinkha, ndikofunikira kuti oyamba kumene azisankha nthawi yawo ya "gawo". Ganizirani za momwe mukumvera. Ngati mumadzuka mosavuta m'mawa komanso nthawi yomweyo muli ndi malingaliro abwino, ndibwino kusinkhasinkha kwakanthawi mutadzuka. Ngati muli ndi kadzidzi, ndiye kusinkhasinkha kwamadzulo kungakuthandizeni kuyika malingaliro anu ndi malingaliro anu pambuyo pa tsiku lotanganidwa kuntchito.
Monga kuyesa, yesani kusinkhasinkha m'mawa ndi madzulo. Chifukwa chake mudzatha kumvetsetsa kuti ndi nthawi yanji yomwe mungathe "kusiyanitsa" pazomwe zikuchitika mozungulira.
Chinthu chachikulu pakusinkhasinkha ndikuchita mokhazikika. Kusinkhasinkha kungafanizidwe ndi kuchita masewera olimbitsa thupi. M'lingaliro lakuti monga momwe minofu imafunira kuphunzitsidwa nthawi zonse, chidziwitso chathu chimafunikanso kusokonezedwa ndi "kutseka" osati nthawi ndi nthawi, koma mosasunthika.
Nthawi yomweyo, zilibe kanthu kuti gawo lanu litenga nthawi yayitali bwanji - mphindi zitatu kapena 3. Chofunika ndichakuti muchite pafupipafupi. Izi zidzakuthandizani kuti pang'onopang'ono mumange nthawi yanu yosinkhasinkha.
Musadabwe. Pakusinkhasinkha, kuwonjezera pa kuganizira za moyo ndi kuwunika zochita zanu, malingaliro ambiri atsopano angakuchitikireni. Ndikofunika kuzilemba, pokhapokha kuti musaiwale. Momwemo, izi zitha kukhala zofunikira kuziganizira.
Njira zosinkhasinkha kwa oyamba kumene
Popanda mphunzitsi, zimakhala zovuta kuti woyamba kumvetsetsa zomwe amasinkhasinkha zomwe zikugwira ntchito ndi chakras, kapena ndi malingaliro. Chifukwa chake, poyamba, yang'anani pazinthu zosavuta komanso zomveka bwino (mwachitsanzo, pranayama kapena kuwonera). Akuthandizani kuphunzira momwe mungamasulire malingaliro anu kuzinthu zosafunikira ndikuwonjezera nthawi yayitali pakulingalira kwanu.
Zomwe zimasinkhasinkha kwa oyamba kumene zingawoneke zovuta poyamba. Werengani malangizo athu, muwaganizire mozama, ndikuyamba kuyeserera.
Manja / MAPALI
Khazikitsani mapewa anu ndi mikono yanu ndi manja anu m'chiuno mwanu. Kapenanso, mutha kuyika manja anu palimodzi, kapena mudra (mwachitsanzo, ku janyana mudra - chala chachikulu ndi chotsogola chimalumikizidwa).
MIYENDO / MAPAZI
Ngati mwakhala pampando, ikani mapazi anu pansi ndikuyesetsa kuti msana wanu usawongolere. Ngati mukukhala pansi / kalipeti pamalo a lotus, ndikofunikira kuti maondo anu ali pansi pa chiuno chanu. Mungafunike kukhala pamwamba pang'ono, mwachitsanzo, pamtsamiro.
KUBADWA
Ganizirani za mpweya wanu, ganizirani izi. Palibe chifukwa choyesera "kukhazika mtima pansi". M'malo mwake, yesetsani kumvetsetsa kupuma kwanu. Mukawona kuti malingaliro ayamba kuwonekera m'mutu mwanu, ingovomerezani nokha: mukuganiza china chake. Ndipo kenako bwererani ku zomverera za mpweya wanu kachiwiri.
MASO
Fotokozani cholinga chanu pasadakhale. Ngati mukufuna kumva kutengeka kwakuthupi, tsekani maso anu. Ngati mukufuna kukhala motakasuka pomwe muli, siyani maso anu kuti ayang'ane chinthu china patsogolo panu (makamaka, chiyenera kukhala pamwamba pazomwe zili pafupi).
EMOTIONS
M'magawo oyamba osinkhasinkha, palibe chomwe chingachitike ndikumverera kwanu, ndipo simudzawona zosintha zilizonse, koma osinkhasinkha odziwa awona kuwonjezeka m'dera laubongo lomwe limayang'anira kuthana ndi malingaliro. Izi zitha kufotokozera kuthekera kwawo kwapadera ndi zizolowezi zawo kuti akhale ndi malingaliro abwino, kukhazikika m'maganizo, ndikukhala ndi malingaliro pazomwe amachita.
TIME
Mukusinkhasinkha, si nthawi yomwe ili yofunikira, koma nthawi zonse. Monga momwe sizingatheke kupeza mphamvu ndikukweza kulemera kwakukulu pamalo ochitira masewera olimbitsa thupi nthawi imodzi, kusinkhasinkha kumafunikiranso kuyeserera ndi kuchita khama nthawi zonse. Maminiti asanu mpaka khumi patsiku ndi chiyambi chabwino.
Kanema wamomwe mungasinkhasinkhire mphindi imodzi!